0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP: 2 Rounds:
10 x KB Goblet Squats
10 x Hollow Rocks
—then—
5 x Back Squat @40-50%
4 x Back Squat @50-60%
3 x Back Squat @60-70%
2 x Back Squat @70-75%
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Lower Body Strength
Every Minute on the Minute for 12 minutes:
Sets 1-3: 1 x Back Squat @75%
Sets 4-6: 1 x Back Squat @80%
Sets 7-9: 1 x Back Squat @85%
Sets 10-12: 1 x Back Squat @90%
*IF YOUR MAX IS OVER 1.5 X YOUR BODY WEIGHT: 1 x Back Squat every 90 seconds for 12 minutes (10 sets)
Sets 1-3: 1 x Back Squat @75%
Sets 4-6: 1 x Back Squat @80%
Sets 7-8: 1 x Back Squat @85%
Sets 9-10: 1 x Back Squat @90%
32:00-37:00
Explanation and set-up for MetCon
37:00-50:00
4) MetCon
3 Rounds For Time:
15/11 x Calorie Bike (should take no longer than 1 minute, scale to 12/9 or 9/7 as needed)
30 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53
45 x Double Unders (Fitness: 90 singles)
—1 minute rest between rounds—
*stagger the start as needed to get everyone to use the bike
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Straight Arm Stretch on rig x 20 seconds each side
Calf Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each side